Tagged as: squat clean

Get and stay out of your comfort zone.

I believe that not much happens of any significance when we’re in our comfort zone. I hear people say, “But I’m concerned about security.” My response to that is simple: “Security is for cadavers.”

2.

Never give up.

Almost nothing works the first time it’s attempted. Just because what you’re doing does not seem to be working, doesn’t mean it won’t work. It just means that it might not work the way you’re doing it. If it was easy, everyone would be doing it, and you wouldn’t have an opportunity.

3.

When you’re ready to quit, you’re closer than you think.

There’s an old Chinese saying that I just love, and I believe it is so true. It goes like this: “The temptation to quit will be greatest just before you are about to succeed.”

4.

With regard to whatever worries you, not only accept the worst thing that could happen, but make it a point to quantify what the worst thing could be.

Very seldom will the worst consequence be anywhere near as bad as a cloud of “undefined consequences.” My father would tell me early on, when I was struggling and losing my shirt trying to get Parsons Technology going, “Well, Robert, if it doesn’t work, they can’t eat you.”

5.

Focus on what you want to have happen.

Remember that old saying, “As you think, so shall you be.”

6.

Take things a day at a time.

No matter how difficult your situation is, you can get through it if you don’t look too far into the future, and focus on the present moment. You can get through anything one day at a time.

7.

Always be moving forward.

Never stop investing. Never stop improving. Never stop doing something new. The moment you stop improving your organization, it starts to die. Make it your goal to be better each and every day, in some small way. Remember the Japanese concept of Kaizen. Small daily improvements eventually result in huge advantages.

8.

Be quick to decide.

Remember what General George S. Patton said: “A good plan violently executed today is far and away better than a perfect plan tomorrow.”

9.

Measure everything of significance.

I swear this is true. Anything that is measured and watched, improves.

10.

Anything that is not managed will deteriorate.

If you want to uncover problems you don’t know about, take a few moments and look closely at the areas you haven’t examined for a while. I guarantee you problems will be there.

11.

Pay attention to your competitors, but pay more attention to what you’re doing.

When you look at your competitors, remember that everything looks perfect at a distance. Even the planet Earth, if you get far enough into space, looks like a peaceful place.

12.

Never let anybody push you around.

In our society, with our laws and even playing field, you have just as much right to what you’re doing as anyone else, provided that what you’re doing is legal.

13.

Never expect life to be fair.

Life isn’t fair. You make your own breaks. You’ll be doing good if the only meaning fair has to you, is something that you pay when you get on a bus (i.e., fare).

14.

Solve your own problems.

You’ll find that by coming up with your own solutions, you’ll develop a competitive edge. Masura Ibuka, the co-founder of SONY, said it best: “You never succeed in technology, business, or anything by following the others.” There’s also an old saying that I remind myself of frequently. It goes like this: “A wise man keeps his own counsel.”

15.

Don’t take yourself too seriously.

Lighten up. Often, at least half of what we accomplish is due to luck. None of us are in control as much as we like to think we are.

16.

There’s always a reason to smile.

Find it. After all, you’re really lucky just to be alive. Life is short. More and more, I agree with my little brother. He always reminds me: “We’re not here for a long time, we’re here for a good time!”

Monday’s Workout (CAP)

Strength: Weighted Pushup 5rep

Conditioning:

150 Squat Cleans (Partner)

Find weight you can agree on that is challenging. One working at a time.

We want to run a skills clinic during Open Gym for you guys next month but we want to get feedback on which skill you want to practice most. This skill clinic will be a FREE-one-hour instruction on Saturday morning (9-10am), February 2nd. If you’re interested please take the survey at the right of the screen. We want to keep the group small to ensure the most quality and improvement.

Monday’s Workout

Conditioning:

Every Minute on the Minute for 15 min-
5 Deadlifts
4 Hang Squat Cleans
3 Thrusters
>Rx is 95/65 (scale up if thrusters are light…with caution)

The program is structured in a way that maintains 4 fundamental areas of fitness, focusing on one per week, but always has new workouts and conditioning sets. I look forward to every week, and love the versatility of movements and skills we focus on. The coaches are all very dedicated, and encourage all of us with positivity rather than pressure or aggression. Great gym!

Masters Class is amazing! I am 67 years old and after a pretty sedentary life, started cross fit about 2 years ago. When I moved to Naples this past fall - I discovered CrossFit Naples Masters Class and love everything about this experience. Great facility, wonderful coach and enthusiastic exercise mates. Every move is explained and demonstrated for correct form and with an eye to keeping you safe while giving you a good workout! I have lost a total of 15 pounds in 6 months and feel and look healthier and more fit.

Dropped in for a class while on vacation. A great and fun workout with positive coaches who provide solid feedback and encouragement throughout. The gym is clean and well-equipped, and the owners have done a great job building the community. If you live in or near Naples, or are looking for a box to drop in while around, this is your place. Thanks for a great day!

CrossFit Naples is truly a wonderful community. I joined this box last year with next-to-zero athletic training and low confidence in my abilities, but also a desire to succeed and invest in my body and my lifestyle. The coaches (Kirk and Mario, especially) returned that investment two-fold and have guided me on my path to fitness, both physical and mental. I absolutely recommend this facility to anyone looking for a positive experience with a gym, either for the first time or as a seasoned athlete. Thanks, CFN!

I waited just over 3 months to give this gym a review because I wanted to really make sure they deserve the rating I am giving them- and they really do. If I could give more stars I would. CrossFit Naples is top-notch and extremely caring about its people; newly welcomed, drop ins, and even long time members. The owner, Mario, is an awesome coach, a humble leader, and a born natural- he could do it with his eyes closed. He's also a new father to a beautiful little boy who you can tell he loves so much. The Coaches Kirk, Miles, and Luke are like the heart and soul of this place- they are awesome at what they do and only want you to succeed. They know so much about fitness it's like having a personal trainer by your side. Every class they go over in full detail and demonstrate what we will be doing. They constantly correct form and do some really effective stretching techniques that target the muscles we'll be working on. It's definitely not the stereotypical meat-head gym with a bunch of wild crazies swinging from bar to bar like some other gyms. It has a community feel every class, every time. Now some info about me- I'm 30 years old, a husband, and a father of 2 young boys with very little exercise experience. When I first joined CrossFit Naples, I had zero knowledge of CrossFit and what it was all about. I barely knew what to do with dumbbells or a barbell. I weighed 160 pounds and exercised maybe twice a month on my own (which involved less than a mile of running and very few push-ups and sit-ups). When I joined this gym, I decided to not do anything other than what they told me and see what sort of results I get in 3 months. So I averaged 4 to 5 days a week there with not much change in my diet except cutting out a few unnecessary carbs and consuming more healthy protein. In that time, I lost 3% body fat and have some great muscle gains. I feel like a different person and it's only been 3 months. I can't say enough good things about this place. I never thought I'd be able to get myself up every morning to exercise, but I actually look forward to it. I'm so glad I found them, and I'm looking forward to the next 3 months. I hope this helps anyone who is on the fence about which CrossFit gym in Naples to try, because this one by far, feels like home.

I joined CrossFit Naples during my long winter break from college. I already had a decent amount of fitness experience but I ended up learning a ton of new movements and workouts that I can use while back at school. The coaches are fantastic and the classes are small enough to offer individual attention. The facility is great, has plenty of equipment, and is nice and clean. I particularly enjoyed that they offered extensive open gym hours, so I could workout on what I wanted outside of classes.

I'm a longtime weightlifter with some serious functionality and flexibility issues. Coach Kirk has been working with me over the past couple of months to help rebuild what I've screwed up. Even with up to 11 other people in the class, he always takes time to coach me personally. I'm starting to unlock my strength beyond simple iron throwing. I'm becoming functional. I cant recommend it enough.

Excellent gym. Yes they are a crossfit affiliate, but they distinguish themselves by hiring great coaches and teaching safe and effective form and range of motion. You warm-up, practice strength and power lifts and then condition to get your heart rate up. The wods always leave me ready to tackle the day!

I've been a member at Naples Strength and Conditioning for about a year now, and the quality of the coaching and community is absolutely fantastic. I refused to try CrossFit for several years before stepping through their doors, and was immediately welcomed with open arms. Knowing almost nothing about many of the movements and philosophy behind CrossFit, they really helped me grow and develop as an athlete, without just throwing me over to the weights and telling me to get going. Mario and the other coaches have truly become part of my family, and I would recommend them to anyone!

Dropped in for and early morning Friday Wod. Skill work, strength work and a quick 9 min conditioning wod to finish it off. Super fun and efficient with a knowledgeable coach (Mario) who coached the entire time! Shout out to Coco (a member) who made me feel most welcome! See you all next year when I’m back in town!

Naples Strength and Conditioning is the BEST place in Naples for training. The coaches are knowledgeable, encouraging and FUN!! The owner Mario is hard working, kind and passionate about what he does. This if reflected in all aspects of this gym from personal training to Crossfit and other classes. If you want to experience great results and be educated on how to do it - this place is for you!

I'm in Naples for a few days on business. Contacted Naples Strength and Conditioning via their website on the weekend to ask some questions and Mario got back to me right away. He called me on a Saturday and answered all my question in a real customer care fashion. I then dropped in on Monday for a morning session and Coach Luke was just outstanding....he coached the entire time and did a great job making me feel welcome. The entire class was welcoming. I will be back a few more times while I'm here. Great work outs, great environment and very welcoming. Thank you for making being away from home a little less like being away from home.

Our Mission & Vision

We are a community oriented, results driven fitness facility committed to creating lifelong fitness.

We see our company as a community centered fitness facility. Our friendly membership base allows for our members and staff to consistently offer a non-threatening atmosphere to train. Above the superior professionalism that we maintain we believe safety to be number one on our list. We strive to continue to offer programs and services that can help our clients reach not just their health and fitness related goals but their life goals as well. While always reminding our clients to keep training fun.